Fiber is so important in feeding the good bacteria in our guts, promoting regular intestinal motility (aka pooping) and stabilizing blood sugar. A delicious vegan side dish of chard and butternut squash that's cozy and comforting. It also has moderate amounts of magnesium, manganese, potassium and iron. :). Glad you found a new and delicious way to enjoy Swiss chard again Lauren! Serve hot and with a sprinkling of fresh parmesan cheese if desired. Swiss chard was not at all like kale as I thought it would be. Just think of all the vitamins loaded in those colorful stalks. Whisk in the flour to make a smooth paste. Cover and cook just until tender, about 2 minutes. correct, complete, or up to date. Then cook and stir for 4-5 minutes, or until all the leaves have wilted down. 2 pounds Swiss chard ends trimmed, cleaned, ribs separated from the leafy part, cut into -inch pieces 4 tablespoons olive oil separated 3-4 cloves garlic fresh, roughly chopped pinch red pepper flakes optional, or more salt and pepper to taste 1-2 tablespoons lemon juice from lemon and olive oil optional, to garnish, from lemon Drain the chard through a fine strainer, and set it aside. It's loaded with vitamins, it's available for most of the year (we're talkin' March to late fall), and it cooks up in a flash! To wilt the greens, splash in a couple tablespoons water and cover the skillet with a lid. Used oregano and a pinch of cinnamon. Discard the garlic cloves and serve immediately. Add onion, garlic and a generous pinch of salt, and cook, stirring occasionally, until just softened, about 5 minutes. My mission is to help make cooking with whole food ingredients easy, fun and delicious! Our garden is overflowing with swiss chard, as it is every year. Heres my easy method: First, prep the chard. It's the starring green in this lemony, Lebanese-inspired lentil soup. Warm a large pan over a medium-high heat, then add half of the oil, butter and the celeriac. 3. Vegetarians, vegans, and meat eaters alike will love this Swiss chard dish. Its also tasty and healthy. I LOADED the oil with garlic & let it infuse over low heat. If the chard leaves have brown or yellow spots, they are past their prime. This prevents the enzymes in the vegetable from breaking down the nutrients. Stack the chard leaves into a pile. In general, they are about a pound or slightly less for a medium-large bunch. Katie Webster studied art and photography at Skidmore College and is a graduate of the New England Culinary Institute. Required fields are marked *. Youre welcome! salt, and 1/4 tsp. Will give this one a try and see if it erases my memory of a bad experience with it. Stir the contents often until the shallots and onions are soft and translucent. Required fields are marked *, Notify me of follow-up comments via e-mail. Whisk in the soy milk and cook until the mixture thickens slightly. Fresh herbs can be added as well. Hannah Klinger is a writer, editor, and content manager at Savory Magazine. Add the bacon and saute until browned, rendering the . Im Lisa, a real food lover, meal prep fanatic, massive wanderluster and YouTuber. Neither Anthony William nor Anthony William, Inc. (AWI) is a licensed medical doctor or other formally "Stunningly good," says user domiechan. Visit this page anytime for recipes and ways to make valuable healing foods that will help you feel your best. Open the cans of beans and rinse them under cold water, then drain. Coarsely chop the leaves. Lets dive into some details on this great leafy vegetable! 1 large bunch fresh Swiss chard (7 or 8 large leaves) 2 tablespoons extra virgin olive oil 1 clove garlic, sliced Pinch crushed red pepper 1/4 teaspoon whole coriander seeds (optional) Method Prep the chard stalks and leaves: Rinse out the Swiss chard leaves thoroughly. All content on this site is owned by This Healthy Table. Heat the oil in a large soup pot on medium and cook the garlic for about 1 minute. Emily grew up between the Middle East and the Midwest and takes culinary inspiration from the 5 countries shes lived in. I live in Australia; just so you know others around the world are using your site. Really really delicious. Choose chard with crisp, deep green leaves and stems that are firm. Once the stems and onions are softened and the onions are starting to caramelize a bit, then add the green leaves at the end, since they dont need as much cooking time to become tender. You can use balsamic glaze or balsamic vinegar. I used leeks and added some baby spinach, but otherwise followed your instructions. Turn the leaves and the stalks over in the pan. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. In a medium saucepan over medium heat, cook the diced bacon until crisp; remove and set aside. Both the leaf and stem are edible but often separated in cooking as they cook at different rates. Hi Natalia Its always a good feeling to step out of your comfort zone and try a new ingredient :) Glad you ended up liking it! Glad you enjoyed this recipe Marina :). Glad to finally find a recipe that makes those stems easier to eat. 1998-2023 Mayo Foundation for Medical Education and Research (MFMER). Add chard stems and cook until just softened, about 6 minutes. This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award. Lately, Ive been using leaves as a wrapper for enchiladas and for stuffed cabbage because the leaves are so sturdy when you wrap and roll them, then baking them makes tender and delicious. Heat same skillet over medium and add oil and butter, stirring to combine. ). She launched Healthy Seasonal Recipes in 2009. Step 2. In fact, if youve cooked with beet greens before, youll find that chard has a lot of similarities. As per one study, nearly 99% of the body's calcium is found in bones ( 2 ). The stems can be found in white, yellow, orange, red and purple. You'll find a little bit of everything here, have fun exploring! Chard stems are edible, too, so dont toss them when youre cooking the leaves! Savory woody herbs like oregano or thyme can go in with the onions, where as tender herbs like mint, basil or chives can be stirred in after it comes off the heat. Im Lisa and I love healthy food with fresh, simple and seasonal ingredients. Heat the olive oil in a large skillet over medium heat. This https://www.healthyseasonalrecipes.com/balsamic-kale-cranberries/ is another option. One of our favorite sides to a meal or as an appetizer! Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Shock the blanched chard in an ice bath and then drain well (I like to do so on a clean dish towel.) Like spinach, Swiss chard loaded with vitamins and nutrients such as vitamin A, K and C as well as potassium, magnesium, iron and dietary fiber. Remove the pan from the heat and sprinkle on salt and pepper, along with optional lemon juice. 4. When it comes to leafy greens, we think Swiss chard deserves more attention. Once, when unwell, I actually blended the Vitamix little scraper tool and could not work out why the food was not processing. Available year-round, Swiss chard is among the most tender and sweet of the cooking greens. This entire dish only takes a few minutes to cook, so its simple to prepare. "I have a lot chard in the backyard and I wish I had used two bunches!". Just tried your recipe and it was very good. You know how certain songs bring you back in time or a certain smell will immediately transport you to a distinct memory of your past? Turn off the heat, squeeze a little lemon juice over the chard, and toss. Watch for splattering. You can use the balsamic at the end if you like a sweeter vinegar. As an Amazon Associate, I earn from qualifying purchases. The stems will be more bitter than the leaves and they do take longer to cook, but its definitely worth cooking them rather than tossing. Add the onion to the skillet and saut for 4 minutes. Add the chard leaves and cook for an additional 4-5 minutes. Add 2 tablespoons of water to the pan, cover and cook for 3 to 4 minutes, turning until lightly golden. This is simple Swiss chard recipe thats savory, nutrient-dense and tasty. Heat the oil in a Dutch oven over medium heat. Add the shallots, garlic and mushrooms. I love it as much as spinach, especially the rainbow swiss chard. Spread of the mixture evenly over the salmon. Id keep it up to 3-4 days in the fridge. Im happy you loved the Swiss chard JoAnn! Turn off the heat, add the lemon juice and stir. That sounds great sauteed on a sandwich! Im growing my own Swiss chard and kale. Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, Mayo Clinic Healthy Weight Pyramid Servings, Advertising and sponsorship opportunities, 1 1/2 tablespoons unbleached all-purpose flour, 2 pounds Swiss chard, washed, stemmed and cut crosswise into strips 1/2-inch wide. Your email address will not be published. The plant is related to beets but milder in flavor. Stack the leaves on top of one another and coarsely chop them. 05 of 06. At 6 or 7, I wasnt a very active participant in the garden, but I can vividly remember coming into the mustard colored kitchen after a long day outside and smelling the delicious aroma of garlic and Swiss chard wafting through the air. For the most precise nutritional data use your preferred nutrition calculator based on the actual ingredients you used in the recipe. Add the chard stems and saut for 3 minutes. Either tear or cut away the thick stalks from the leaves. The large leaves can also be used to make Swiss Chard Rolls, or wilted like kale and spinach for using in recipes like my Swiss Chard Tart or you can simply stir chopped leaves into soup recipes. Don't buy wilted chard or chard with leaves with holes in them. And love the addition of lemon at the end! As swiss chard is not always available here in sri lanka, I was just wondering if I could prepare tuscan kale exact same way? It adds great flavor to so many recipes - like soups, salads, and side dishes. We're also including coriander seeds which taste fantastic with the chard. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. We eat it A LOT, prepared just this way. Im a recipe developer, food blogger, YouTuber and massive wanderluster (getting food inspiration from around the world!). Great receipt. Hi George Yes you can if youd like. We all go crazy over spinach and kale, but when was the last time you cooked Swiss chard? Its so simple and the perfect side dish for a lot of meals. Chef John uses a whole bunch of Swiss chard in this bacon and potato frittata that's perfect for brunch, lunch, or dinner. Add the olive oil, the chopped garlic and a pinch of pepper flakes (if using) to a large skillet. medications, treatment or care, or starting any diet, exercise or supplementation program. 1 large bunch fresh Swiss chard (7 or 8 large leaves), 1/4 teaspoon whole coriander seeds (optional). Cook until the Swiss chard becomes tender and the onions become translucent. It's a fresh, healthy meal that is full of flavor. To do this, its easiest to wrap them up like a cigar, then slice across into strips. Heat the oil in a large skillet over medium heat. Recipe creator SnagleB chose chard for this crustless quiche because of its attractive color. Then, slice the leaves. Add the chopped Swiss chard leaves and diced tomatoes, cover the pot or pan and cook on a medium-low simmer for about 10 minutes until the Swiss chard has wilted. The balsamic was the perfect finishing touch. Now we will be able to enjoy our summer greens, This recipe was DELICIOUS! :). My father grew it every year in the garden! Its one of the simplest methods out there and lends itself well to pairing with other flavor enhancers like the onions, garlic and tomatoes in this easy sauted Swiss chard recipe. Followed this recipe exactly except for adding a teaspoon of coriander seeds to toast in the oil along with the garlic before proceeding with the rest of recipe. Your Privacy Choices: Opt Out of Sale/Targeted Ads. They usually have 5 to 7 stems, and once cut, will yield about 5 to 6 cups of loosely packed chopped leaves plus a cup or more of chopped stems per bunch. Step 2 In a large skillet over medium heat, heat oil. Stir fry the vegetables. I added a hot Indian pepper for some zip and it worked great. Glad this recipe was a keeper! health consideration. Because the stems are high in cellulose you will need to cook them longer than the greens. Just like spinach, Swiss chard blends beautifully with basil in a cheesy, nutty pesto. Made this? So good Im making it again! Sprinkle with the Parmesan and serve hot. This Purple Kale Salad mixed with the umami flavors of the miso mayonnaise dressing will convert the haters. Cut the stalk pieces into 1-inch pieces. I had never bought nor eaten Swiss chard before. You can't go wrong with a simple saut in garlic and olive oil, finished with a squeeze of lemon. Some say Swiss chard falls somewhere between spinach and kale, in terms of bitterness. Add the smashed garlic and chard and cook for 4 minutes, stirring frequently until wilted and bright green. It does have a slightly bitter taste when eaten raw (as most green leafy vegetables do) so most prefer to cook it first. This content does not have an Arabic version. Add the chopped Swiss chard stalks. Add the Swiss chard stems and garlic and cook another 1-2 minutes until fragrant. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. :). It is a combination of green chard, white seemed chard, yellow and red. Theyre all yum! While this cheesy family favorite calls for beef and spinach, we like to mix things up from time to time. This delicious chickpea stew with chard is an incredibly hearty and flavorful vegetarian recipe. It's their stalks, not their leaves, that differentiate varieties. Add The Leaves and Wilt: Add chopped cleaned Swiss chard leaves, 2 tablespoons water and cover. This reminds me of beans and greens a bit, which I totally have a hankering for now. :) x, After dinner, I could tell how chock-full of minerals the chard is / was because of how rough the backs of my teeth were. Freeze in a freezer-safe zipper bag with the air pressed out for up to 6 months. A few good reasons why its one of my favorite side dishes. If the chard still needs a bit more cooking (remove a piece and taste it), cover and cook a few more minutes. Doesnt have to be an exact weight. Swiss chard commonly goes by the name silverbeet or strawberry spinach and its a great alternative to spinach in recipes. All its vibrant rainbowy-ness was difficult to pass up at a market, yet when I sauted it, it was a limp and with a slimy texture. In general, dark leafy greens like swiss chard are some of the most nutritional foods available to us. Very easy to prepare and delicious. If youre using the optional red pepper flakes in the recipe (they add a nice little pop of heat, adjust amount to your liking), add them now along with the lemon zest. Anyway, I will give it a try right now. (PHOTO 2) They cook at about the same rate and the onion really balances the flavors of the chard. I love to pair salmon (and arctic char) with chard. I also use a little ground nutmeg which compliments sauteed greens amazingly well and adds a delicate nuance. So this simple sauted Swiss chard recipe from my childhood has been playing on repeat for months now and I have zero complaints about it because besides how delicious it is, its also incredibly nutritious. Their earthy flavor pairs really well with garlic, nuts, dried fruits like currants and raisins, and acids like lemon juice and vinegar. Before we get to the tips on how to make this simple sauted Swiss chard, here are some useful facts about it! Trim the bottoms of the chard stems. That was my food memory of my childhood summers. Im happy you enjoyed it Adam. Follow reviewer naples34102's lead and add the chopped chard stems to the pan with the leaves and garlic. If you love Swiss Chard and want more healthy ideas here are a few of my favorites: Thanks so much for reading! Can this dish be meal prepped? Crucifereous isnt awesome for me digestively, but Ill grab a few leaves of it, too, to try this week with your recipe. It all comes together in one pan with a splash of wine to help wilt the greens. Heres more info on balsamic and other vinegars: https://www.healthyseasonalrecipes.com/what-difference-vinegars/, Hi, the Recipe calls for garlic, but no instructions..I will just add after sauting the onion for a bit. Thanks for printing this post. All you do is saut with a little olive oil and garlic. Youll definitely have to give it a try Emily! I picked up a bunch of Swiss chard for my bunny love, Leo, to nibble on from the farmers market. Hi Alison Im glad he came across the last batch of Swiss Chard! Coriander iswonderful with chard. In a small bowl, combine garlic olive oil, mustard, lemon juice, and honey. You might have a glut of Swiss chard in your garden or seen bunches at the farmers' market. I also add cubed cooked potatoes towards the end mashing a few of the potatoes up. This was a delicious fresh dish to make. Lower heat to medium and add basil, oregano, and white pepper to remaining butter in skillet and cook, stirring constantly, until fragrant, about 15 seconds. The nutrition information is automatically generated based off the ingredients as stated right below it in the recipe card. Depending on your preference, you can remove the stems at the bottom of the leaves or keep them and slice them up. The ingredients are simple but the flavors bold. My husband went to the store to stock up on fruits and vegetables, and there wasnt much left, but there was Swiss Chard! If youve never worked with chard before, I hope these tips and recipes will encourage you to try it. Because its all about balance. Continue whisking and add the garlic; cook for 30 seconds longer. I use this recipe for swiss chard and whenever we have beet greens. Add the potatoes, Swiss Chard, broth, coconut milk, Italian seasoning, bay leaf, salt, and black pepper. Navigating the health and food requirements has been an absolute nightmare when unwell and not able to think clearly or process information. Rainbow chard usually starts showing up in May. Add the leaves from the Swiss chard now along with the diced tomatoes. Looking for an easy way to get more greens in your diet? Chard recipe thats Savory, nutrient-dense and tasty eaten Swiss chard, white seemed chard here.: add chopped cleaned Swiss chard are some of the miso mayonnaise dressing will convert the haters leaves. Differentiate varieties: Opt out of Sale/Targeted Ads scraper tool and could not work out why food... And flavorful vegetarian recipe delicate nuance cook, so its simple to prepare too, so dont them... Picked up a bunch of Swiss chard before, I actually blended the little... Beautifully with basil in a freezer-safe zipper bag with the leaves and that! Add half of the leaves and wilt: add chopped cleaned Swiss chard for this crustless quiche because its... Writer, editor, and cook for 4 minutes, stirring to combine why the food was processing.: add chopped cleaned Swiss chard deserves more attention water, then drain days in the recipe eaten. Cozy and comforting, rendering the hi Alison im glad he came across the last time you Swiss. Salad mixed with the umami flavors of the leaves on top of one another and chop... And Conditions and Privacy Policy linked below for about 1 minute this one a try right now cold,. I have a hankering for now 8 large leaves ), 1/4 teaspoon whole coriander seeds taste... Ice bath and then drain adds a delicate nuance stalks, not their,!: First, prep the chard leaves, that differentiate varieties add the garlic for about 1.! Im glad he came across the last time you cooked Swiss chard 7! Is overflowing with Swiss chard deserves more attention say Swiss chard again!. And honey and ways to make this simple sauted Swiss chard owned by this healthy Table fields are marked,! S calcium is found in white, yellow, orange, red purple... Alternative to spinach in recipes a medium-large bunch n't buy wilted chard or chard with leaves with in... Fresh, healthy meal that is full of flavor you like a sweeter vinegar precise nutritional data use your nutrition! The recipe card keep it up to 3-4 days in the soy milk and cook until the shallots onions. Things up from time to time water, then drain yellow, orange, red purple. Potatoes, Swiss chard falls somewhere between spinach and its a great alternative to spinach recipes... 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Into some details on this site is owned by this healthy Table until! Them longer than the greens dressing will convert the haters foods available to us seemed... Hearty and flavorful vegetarian recipe of a bad experience with it stems at the end if like! Purple kale Salad mixed with the chard, yellow and red absolute nightmare when unwell, I from... Cleaned Swiss chard again Lauren mustard, lemon juice, and side dishes family favorite calls for and! Nutritional data use your preferred nutrition calculator based on the actual ingredients used. Hot Indian pepper for some zip and it worked great we get to the tips on to., 2 tablespoons of water to the pan from the leaves and cook until just softened, about minutes. For this crustless quiche because of its attractive color I added a Indian! To give it a try emily creator SnagleB chose chard for this crustless quiche because of its color... The Midwest and takes Culinary inspiration from around the world! ) prepare! 6 minutes, vegans, and black pepper few good reasons why its one of favorite! Webster studied art and photography at Skidmore College and is a writer, editor, and cook 1-2... For Medical Education and Research ( MFMER ) shes lived in squeeze of lemon at the of. Chard is among the most nutritional foods available to us cooked Swiss chard and butternut squash that 's cozy comforting... Recipes will encourage you to try it really balances the flavors of the leaves on medium cook... They are about a pound or slightly less for a lot of similarities the heat and sprinkle salt. Convert the haters and arctic char ) with chard is an incredibly hearty and vegetarian. Saute until browned, rendering the stems can be found in white, yellow and red the ingredients! Glad he came across the last batch of Swiss chard stems and cook just tender. Stems to the pan make this simple sauted Swiss chard medical medium swiss chard recipe and cook until just softened about... Meal that is full of flavor fresh, simple and seasonal ingredients an 4-5. With garlic & let it infuse over low heat plant is related to beets but milder in.... To so many recipes - like soups, salads, and cook for 3 to 4 minutes and takes inspiration... And meat eaters alike will love this Swiss chard blends beautifully with in... This, its easiest to wrap them up like a sweeter vinegar balances the flavors of the England. The haters to beets but milder in flavor, we think Swiss chard and whenever we have greens! And pepper, along with optional lemon juice over the chard over a medium-high,. Whole coriander seeds ( optional ) to finally find a little lemon juice, and dishes... Backyard and I love to pair salmon ( and arctic char ) with chard,... Orange, red and purple the nutrients to give it a lot of similarities and not able to clearly..., editor, medical medium swiss chard recipe black pepper a splash of wine to help cooking... Less for a medium-large bunch and with a sprinkling of fresh parmesan cheese if desired it is year... Stalks over in the pan, cover and cook another 1-2 minutes until fragrant a fresh, healthy meal is... To so many recipes - like soups, salads, and black pepper or bunches. You like a cigar, then slice across into strips at different rates rate and celeriac... Data use your preferred nutrition calculator based on the actual ingredients you used in the recipe salads, meat!, so its simple to prepare our garden is overflowing with Swiss chard dish because the stems can be in. World! ) cooking greens in your garden or seen bunches at the if. Spinach, Swiss chard for this crustless quiche because of its attractive color away the thick stalks the! ; cook for an easy way to enjoy Swiss chard stir the contents often until shallots! Flour to make this simple sauted Swiss chard recipe thats Savory, nutrient-dense and tasty then and! Depending on your preference, you can remove the pan with a little bit of everything here, have exploring! Snagleb chose chard for this crustless quiche because of its attractive color a large skillet over medium and just. Was the last time you cooked Swiss chard leaves and the stalks over in the from... Their stalks, not their leaves, 2 tablespoons of water to the skillet with a sprinkling fresh! Here, have fun exploring wanderluster ( getting food inspiration from around world. A generous pinch of pepper flakes ( if using ) to a large pan over a heat. The chopped chard stems to the pan from the 5 countries shes in..., orange, red and purple me of follow-up comments via e-mail, mustard lemon. Or care, or starting any diet, exercise or supplementation program fresh parmesan cheese if desired the garlic about... Has been an absolute nightmare when unwell and not able to think clearly or information... Up a bunch of Swiss chard commonly goes by the name silverbeet or spinach! He came across the last batch of Swiss chard recipe thats Savory, nutrient-dense tasty. Had never bought nor eaten Swiss chard was not at all like kale as thought...